Chia – properties, nutritional values, use [EXPLAIN]

Proven content

Since chia seeds ceased to be an exotic culinary curiosity and began to be present in our stores, they have become a fashionable complement to our menu. They contain so many nutrients that improve the health of consumers that there are legends about it as an unusual food. How much truth is there? Can you eat them without fear, or maybe they are harmful?

Chia seeds – what are they?

Chia seeds are the small black seeds of the chia plant (Salvia hispanica). It is a plant native to Mexico and Guatemala. Chia seeds are small, flat and oval in shape with a shiny and smooth texture. Their colors range from white to brown or black. Thousands of years ago, chia seeds were the staple food of the ancient Aztecs and Mayans. In fact, “chia” is an ancient Mayan word for strength.

Chia seeds are high in fiber, omega-3 fatty acids, lots of high-quality protein, and several essential minerals and antioxidants. Thanks to their properties, they can affect the digestive system, heart and circulatory system. Their regular consumption improves the condition of the skin.

They have regenerating and rejuvenating properties for the skin. Chia seed extract is included in the Sylveco regenerating serum for all skin types that you order on Medonet Market.

It should be emphasized that there is a large amount of omega 3 fatty acids, which:

1. support the work of the brain, affect memory and concentration,
2. support the nervous system, soothe depression, slow down the processes of dementia,
3. strengthen eyesight, prevent macular degeneration,
4. prevent heart disease and hypertension,
5. lower the level of bad cholesterol,
6. prevent atherosclerosis and coronary artery disease.

Chia seeds contain more omega-3 fatty acids than Norwegian salmon, which has so far been considered the richest source of this food. However, alpha-linolenic acid, one of the omega-3 fatty acids, can cause prostate cancer. However, it prevents breast cancer. Due to the high amount of protein, chia seeds are a valuable food for vegetarians.

The seeds of this plant can be soaked and added to porridge, pudding, yoghurt, desserts, used in baking or simply sprinkled on salads. Due to their ability to absorb liquids and form a gel, they can also be used to thicken sauces or as an egg substitute.

High-quality chia seeds are offered by the Intenson brand. You can buy them at a low price on medonetmarket.pl. You can also reach for chia seeds from Pro Natura with a capacity of 300g.

Also read: Omega-3 fatty acids inhibit aggression in children

Chia seeds – a valuable source of omega-3 fatty acids

One of the unique characteristics of chia seeds is their high content of heart-healthy omega-3 fatty acids. About 75% of the fats in chia seeds are made up of omega-3 alpha-linolenic acid (ALA) and about 20% of omega-6 fatty acids.

Some scientists believe that a high intake of omega-3 over omega-6 reduces inflammation in the body. Since they are an excellent source of omega-3 fatty acids, chia seeds promote a lower omega-6 to omega-3 ratio.

See: Omega-3 fatty acids reduce arterial stiffness

Chia seeds – minerals

Chia seeds in their composition contain large amounts of minerals necessary for the proper functioning of the human body. This includes:

1. manganese – whole grains and seeds are rich in manganese, which plays an important role in the proper functioning of the bone and joint system. Has an antioxidant effect, protecting the circulatory system against free radicals,
2. phosphorus – contributes to the health of bones and tissues,
3. copper – a mineral that is often missing in the modern diet, contributes to the proper health of the heart,
4. selenium – has very strong antioxidant properties, reduces the risk of heart disease and certain types of cancer,
5. iron – as a component of hemoglobin in red blood cells, it is involved in the transport of oxygen in the body,
6. magnesium – is responsible for the proper functioning and transmission of signals in the nervous system, helps maintain normal blood pressure,
7. calcium – a mineral that is essential for the health of bones, muscles and nerves.

The absorption of certain minerals, such as iron and zinc, may be reduced due to the phytic acid content of chia seeds.

Chia seeds also contain many beneficial plant compounds, including:

1. chlorogenic acid – it is an antioxidant that can lower blood pressure,
2. caffeic acid – this substance can help fight inflammation in the body,
3. quercetin – This powerful antioxidant can reduce the risk of heart disease, osteoporosis, and some forms of cancer.

See: Minerals and vitamins can reduce the risk of colon cancer

Chia seeds – antioxidant properties

Chia seeds are a rich source of antioxidants. They protect the fats contained in the seeds from becoming rancid. In addition, they have a beneficial effect on the health of the human body. Most importantly, antioxidants fight the production of free radicals that can damage cellular molecules and contribute to faster aging and cancer development.

Read: What are free radicals and what diseases do they cause?

Chia seeds – blood sugar lowering properties

Maintaining normal blood sugar levels is crucial to maintaining optimal body health.

Animal studies have shown that chia seeds reduce insulin resistance and improve blood sugar control. These two components are important risk factors for metabolic syndrome, type 2 diabetes and heart disease.

Human studies show that chia seed bread causes a decreased blood sugar response compared to traditional bread.

Read: Even one sleepless night can trigger insulin resistance

Chia seeds – how to eat?

Despite its many advantages, eating chia seeds must be limited. Reason? Very high fiber content. This ingredient – if consumed in excessive amounts – impairs the absorption of other nutrients and may even shut down the intestinal lumen. Therefore, a daily intake of 40 grams is recommended, divided into two portions, i.e. one and a half tablespoons for two meals.

Chia seeds can be eaten whole or ground. It is worth adding them to morning porridge, cereals, groats, pancakes, yoghurts, salads, thicken them with them, add them to bread dough. There are no restrictions here, as long as you don’t overdo it with the quantity. On the other hand, gastrointestinal diseases are a complete contraindication to their consumption.

Conclusions? It’s worth introducing chia seeds to your kitchen. Nutritionists’ opinions about the nutritional value of this food are unequivocal: it is one of the components of a rational, healthy diet.

Chia seeds – slimming

Do chia seeds contribute to faster fat loss? You might expect this because they contain a lot of fiber. This, as it swells in the stomach, makes you feel full, so you can consume fewer calories. In addition, fiber regulates the rhythm of bowel movements and cleanses the intestines. However, due to the need to limit fiber intake, it does not play a major role in weight loss.

Research was conducted on two groups of people who are slimming. One group was supplemented with 50 g of chia seeds daily. After 12 weeks, no difference in weight loss was noticed in both groups.

Consuming Chia Seeds – Side Effects

Chia seeds, like other foods, can cause food allergies. Nevertheless, their consumption should not cause serious health consequences.

It is recommended to drink plenty of water when consuming seeds – especially if they have not been soaked beforehand. This will prevent digestive discomfort.

Chia seeds in pregnancy – are they safe for a woman and a child?

Chia seeds are generally safe for pregnant women, unless there is an allergic reaction, of course. Due to their properties, the seeds are even recommended for pregnant women. They can help with:

1. constipation and hemorrhoids – chia seeds contain fiber that supports the digestive system. Two tablespoons of chia seeds contain about 8 grams of fiber, which is about 32% of the recommended daily amount.
2. anemia – this is a condition that affects many pregnant women. During pregnancy, a woman’s body will need adequate amounts of iron to produce red blood cells, which are essential for carrying oxygen around the body and the baby. Chia seeds are an excellent source of iron and should be included in your diet from the very beginning of pregnancy.
3. calcium deficiency – calcium strengthens the skeletal system and affects the proper development of the fetal organs. This mineral is found in significant amounts in chia seeds.

Chia seeds are a healthy source of protein which is an extremely important nutrient during pregnancy – promotes the development of organs (including the brain) and cells of the fetus. In addition, protein can help you stay full during pregnancy. You may feel hungry while pregnant, but that doesn’t mean you are overeating. By consuming chia seeds, you can minimize this risk and strengthen your body and your baby.

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